Before you do anything, make sure you have a good backup of your computer in case something goes wrong.
You can find various macOS installers listed in the following Apple article:
How to download and install macOS - Apple Support
I would highly recommend creating a bootable macOS USB installer as well so that you have more options available if something does go wrong during the upgrade process.
One problem you may encounter is whether the macOS Monterey installer will convert the file system from MacOS Extended(Journaled) to APFS. I know that the Monterey installer will not automatically convert the file system of an empty drive although it will happily start the installation process until it stops part way through. You could try manually converting the existing HFS+ file system to APFS by using Disk Utility while booted to the Monterey USB installer prior to selecting the "Install macOS Monterey" option. Otherwise you may want to first upgrade to macOS 10.13 High Sierra, then once upgraded, then try to upgrade to macOS 12.x Monterey (this last option is the one I personally used last year).
Before you do anything, make sure you have a good backup of your computer in case something goes wrong.